Announcements
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
For January receive 40% off your first order. More details have been emailed to you!
The Port
Warm-up
2:00 in Z1
:30 Plank w/ Slow Scap Push-Ups
10 Glute Bridges
10 Trunk Rotations
:30 Plank w/ Slow Shoulder Taps
10e Single Leg Glute Bridges
10e Scorpion W/ Shoulder Stretches
5 X :10 Hollow to :10 Arch Hold
2 Rounds:
5 Lateral Bar Burpees
10 Empty BB Deadlifts
1 Wall Walk + :10 Nose and Toes HS Hold
Skill
Handstand Walk (10-12 Minutes to get upside down!)
Workout
AMRAP 22:
20 Lateral Bar Over Burpees
7 Deadlifts (275/175)
50ft HS Walk or 5 Wall Walks
30 Sit-Ups
